30 minutes on the treadmill 3X a week is light exercise. When you are working out 4-5 times a week, 45 min to an hour, it's probably medium, and when you are at the gym for an hour of cardio and another 45 min to hour of ST most days, it's heavy. I'm lucky if I have time for medium, which I try to get in most days.

Ok the calulator asks if I do light or no exercise or excerise 1-3 a week. I sit on my but ALL day then at 1130 I just started doing the treadmill for 30minutes 3 times a week. I think i still need to choose option 1 which you think???

These formulas are used to calculate how many calories you need and therefore how many calories you need to lose weight or gain weight.

The Harris-Benedict formula uses height, weight, age and sex to determine your Basal Metabolic rate (BMR). It is more accurate than using your bodyweight only, but it doesn't take "lean body mass" (total weight - fat weight= lean body mass) into account. So it is very accurate to use, except for extremely muscular or extremely overfat person.

The katch-McArdle formula accounts for lean body mass and applies equally to both men and women. It is the most accurate method of calculating your daily calorie needs.

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